Fluid Replacement
Before Exercise
⚫ Goal: Start physical activity euhydrated and with normal palsma electrolyte levels
⚫ Slowly drink beverages at least 4 hours before exercising (about 5-7 mL/kg per body weight)
⚫ Slowly drink beverages at least 2 hours before exercising, if urine is not produced or urine is dark (about 3-5 mL/kg)
⚫ Beverages with sodium and/or small amounts or salted snacks or sodium-contacting foods at meals will help to stimulate thirst and retain consumed fluids
⚫ Enhancing palatability helps promote fluid consumption
After Exercise
⚫ Goal: Fully replace any fluid and electrolyte deficit
⚫ If recovery time and opportunities permit, consume normal meals and snacks with enough plain water to restore euhydration, provided the food contains enough sodium to replace sweat losses
⚫ Consume sodium during recovery period to help retain ingested fluids and help stimulate thirst
⚫ Drinks containing sodium may helpful, but many foods can supply needed electrolytes
⚫ A little extra salt may be added to meals and recovery fluids when sweat sodium losses are heigh
⚫ Intravenous fluid replacement after exercise may be warranted individuals with severe hydration (>7% body weight loss), with nausea, vomiting, or diarrhea or those who cannot ingest oral fluids
- Does not provide advantage over drinking in replacing fluid and electrolyte deficits